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bulking plan for 5 says to get huge with the boys so you get massive and stuff real good. you lift stuff strongly
Barbell Squat
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5x5 reps |
rest: 120s
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Barbell Stiff-Leg Deadlift
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4x8 reps |
rest: 90s
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Machine Leg Extension
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4x15 reps |
rest: 90s
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Machine Seated Leg Curl
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4x15 reps |
rest: 90s
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Barbell Glute Bridge
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4x10 reps |
rest: 90s
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Calf Press On Leg Press
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4x15 reps |
rest: 60s
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Barbell Bench Press
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5x5 reps |
rest: 120s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 90s
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Dumbbell Decline Fly
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4x10 reps |
rest: 60s
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Cable Cross-Over
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4x8 reps |
rest: 90s
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4x12 reps |
rest: 60s
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Barbell Deadlift
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4x5 reps |
rest: 120s
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Chin-Up
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4x10 reps |
rest: 90s
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T Bar Row
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4x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 60s
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Cable Shoulder Extension
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x15 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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5x6 reps |
rest: 90s
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Dumbbell Seated Arnold Press
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4x12 reps |
rest: 90s
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Dumbbell Lateral Raise
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4x12 reps |
rest: 90s
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Dumbbell One-Arm Front Raise
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4x12 reps |
rest: 90s
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Barbell Upright Row
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4x12 reps |
rest: 90s
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Machine Reverse Fly
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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4x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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4x8 reps |
rest: 60s
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EZ Bar Tricep Extension
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4x8 reps |
rest: 60s
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Barbell Curl
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4x8 reps |
rest: 90s
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Cable Shoulder Extension
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4x12 reps |
rest: 0s
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Dumbbell Alternating Hammer Curl
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4x12 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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3x15 reps |
rest: 0s
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Cable Bicep Curl
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3x15 reps |
rest: 60s
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